general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band paddling x 20/20 reps

resistance band pause face pulls x 20 reps

resistance band push ups x 20 reps

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 4 reps x 6 sets

conditioning/accessory work (1 round)

dumbbell hand power snatch x 8/8 reps

Neuro Grip push ups x 10 reps

diamond push ups x 12 reps

recline bar rows x 14 reps

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